Fabulous Friday...Stir-Fried Orange Chicken and Broccoli

Stir-Fried Orange Chicken and Broccoli

[Shown here served over white, long-grain rice]

Makes 4 servings

Broccoli is a star member of the cruciferous family. It has a respectable amount of fiber, along with myriad other nutrients that earn it top honors among food researchers!

INGREDIENTS:

1 large bunch broccoli (about 1-1/2 pounds)

1/2 cup orange juice

2 tablespoons reduced-sodium soy sauce

2 teaspoons cornstarch

2 tablespoons orange marmalade

1 tablespoon canola oil

1 pound chicken tenders, trimmed and cut into 1" pieces [I used chicken breast fillets and cut them to size]

3 scallions, sliced

3 large garlic cloves, minced

1 tablespoon minced fresh ginger

Pinch of red-pepper flakes [I used 1/4 tsp. crushed red-pepper flakes]

1/3 cup reduced-sodium chicken broth

1 red bell pepper, thinly sliced

PREPARATION:

Cut the broccoli into small florets. Trim and discard about 2" of the tough broccoli stems. Thinly slice the remaining stems.

In a small bowl combine the orange juice, soy sauce, cornstarch. and orange marmalade. Stir until blended. Set the sauce aside.

In a wok or large skillet, heat the oil over high heat. Add the chicken and cook, stirring frequently, for 2 to 3 minutes, or until no longer pink and the juices run clear. Add the scallions, garlic, ginger and red-pepper flakes and stir to combine. With a slotted spoon, remove the chicken to a plate.

Add the broth and broccoli to the mixture in the wok and reduce the heat to medium. Cover and cook for 2 minutes. Increase the heat to high and add the bell pepper. Cook, stirring frequently for 2 minutes, or until the broth evaporates and the vegetables are crisp-tender. Stir the sauce and add to the wok along with the chicken. Cook, stirring constantly for 1 to 2 minutes or until the sauce thickens and the chicken is hot.

May serve as is, or over rice [optional].

NUTRITIONAL INFO:

[Without Rice]

Carlories: 240 calories

Carbs: 23g

Fat: 5g

Protein: 32g

Sodium: 460mg